Chapter 2

CARBOHYDRATES: Yield energy and are stored as fat.

Sugars (candy, honey, syrup, sweet fruits)

Starches (breads, cereals, potatoes, corn, legumes, nuts)

Vegetable fibre, or cellulose

MINERAL MATTER: Shares in forming bones and teeth, and is necessary for proper functioning.

Carbon Lime Sodium Potassium, Sulphur Iron Phosphorus Etc.

[Sidenote: _Whole Grain Products Not Devitalized_]

These elements are contained largely in the outer coatings of grains, fruits, and vegetables, and in animal foods and their products. Do not pare potatoes before cooking. Cook vegetables in a small amount of water, saving the water for soups and sauces.

WATER: The universal solvent, absolutely necessary for life.

Contained in purest form in all vegetables and fruits. The average person needs, in addition, from three to five pints taken as a drink. If not sure of the purity, boil. Do not drink while food is in the mouth.

[Sidenote: _Absolutely Necessary for Growth_]

VITAMINES: Health preservers. Vital substances necessary for growth. The chemistry of these products is at present not thoroughly understood, but their importance has been demonstrated by experiments (not torture) on animals. By this work we know that diseases like beri-beri, scurvy, rickets, and probably pellagra, are due to a lack of these vital elements in the food, and from that fact these are called "deficiency" diseases.

[Sidenote: _Guinea Pigs vs. Babies_]

Of course I realize that nations can be saved from horrible diseases, and hundreds and thousands of babies saved from death, through this experimentation on a few guinea pigs and other animals; but what is the life of a baby compared with the happiness of a guinea pig? Down with animal experimentation! Let us do everything in our power to hamper scientific work of this kind. We are giving up our husbands, fathers, sons, perhaps to die, for the cause of humanity, but a guinea pig! Horrors!

It has been found that the vitamines, like the minerals, are most abundant in the outer coverings and the germ of grains, and in fruits and vegetables. They are also present in fresh milk, butter, meat and eggs. Babies fed pasteurized or boiled milk should have fruit juices and vegetable purees early. Begin with one-half teaspoonful, well diluted, and gradually increase the feeding to an ounce or more between meals once or twice daily.

Most animal fats have the vitamines, but vegetable fats are deficient in them. That is the reason cod liver oil is better for some therapeutic uses than olive oil.

[Sidenote: _Balanced Diet_]

BALANCED DIET: Should contain

10-15% Protein (children may need more) 25-30% Fat 60-65% Carbohydrates

[Sidenote: _To Get the Elements Necessary for Health_]

For example, suppose you are a fairly active woman and need 2500 calories per day. Then for a balanced diet you would need:

10% Protein, or 250 C. 25% Fat, or 625 C. 65% Carbohydrates 1625 C. ------- 2500 C.

250 C. of P. = 2-1/5 oz. dry protein (250 / 113 = 2-1/5, approximately) 625 C. of F. = 2-1/2 oz. of fat (625 / 255 = 2-1/2, approximately) 1625 C. of CH. = 14-1/2 oz. dry carbohydrates (1625 / 113 = 14-1/2, approximately)

Two and one-fifth ounces dry protein equals the approximate amount of protein in 10 ounces lean meat, fish, or fowl, or 9 ounces cheese, or 9 eggs. (You should not take all of your proteins in any of these single forms.) Two and one-half ounces fat equals approximately 5 pats of butter.

[Sidenote: _If Appetite Not Perverted_]

But listen! You don't have to bother with all this fussy stuff. _Be careful not to over-or under-eat of the proteins_, and your tastes will be a fair standard for the rest. You should remember that a balanced diet contains some of all these foods, in about the proportions given, and that, while _watery vegetables and fruits contain very few calories, they contain very important mineral salts, vitamines, and cellulose._ The latter is good for the daily scrub of the intestinal tract.

[Sidenote: _A Pretty Nearly Universal Error_]

CONSTIPATION is many times caused by a too concentrated diet, or one containing too little roughage. It has also been discovered that some individuals who are troubled with faulty elimination digest this cellulose, and only the more resistant, like bran, is not absorbed. For those, the Japanese seaweed called agaragar in the laboratory, but more familiarly known as agar by the layman, is excellent. The most industrious digestive tract apparently can not digest that. It has the further property of absorbing a large amount of water, thus increasing its bulk.

[Sidenote: _C.S._]

[Sidenote: _Have Enough Water, Else You'll Choke to Death. I Did Once_]

Mineral oils (refined paraffine) also are not absorbable, and they act with benefit in some cases. About the worst thing to do, in general, is to take physics constantly. These are not physics, however; they act mechanically. Even the C.S. (common-sense?) individual can take these. The agar may be taken two or three heaping teaspoonfuls in a large glass of water before retiring, or in the morning before breakfast, or in lieu of 4 o'clock tea. Drink it down rapidly--for goodness' sake, don't try to chew it.

Mineral oil will make fine mayonnaise dressing. It has little or no food value, so the constipated overweight individual may indulge freely. For faulty elimination, then--

1. Correct diet.

2. Exercise--especially brisk walking.

3. Regularity of habit.

4. Possibly the addition of bran, agar, or mineral oils.

5. Sweet disposition. Mean people are always constipated.

_Review_

1. Give classes of food, with examples of each.

2. What are vitamines? How importance discovered?

3. Where most abundant?

4. What is a balanced diet?

5. What should be done for faulty elimination?

4

More Keys and More Calories

[Sidenote: _List of Foods to Follow_]

The following list probably does not contain all of the foods you might like and want to know about, but from those named you can judge of the food value of others. In general, the caloric value, and therefore the fattening value, depends upon the amount of fat and the degree of concentration.

[Sidenote: _Important_]

But remember this point: _Any food eaten beyond what your system requires for its energy, growth, and repair, is fattening, or is an irritant, or both_.

[Sidenote: _A Moderate Sized Chocolate Cream_]

If a food contains much fat, you will know that it is high in food value, for fat has two and one-quarter times the caloric value that proteins and carbohydrates have. Dry foods are high in value, for they are concentrated and contain little water. Compare the quantity of two heaping teaspoonfuls of sugar, a concentrated food, and one and one-half pounds of lettuce, a watery vegetable, each having the same caloric value. A moderate sized chocolate cream is not only concentrated but has considerable fat in the chocolate.

[Sidenote: _Enuf Sed_]

It is not necessary to know accurately the caloric values. In fact, authorities differ in some of their computations. The list is not mathematically correct, but it will give you a good idea of the relative values, and is accurate enough for our purposes. I have purposely given round numbers, where possible, in order to make them more easily remembered.

In reckoning made dishes, such as puddings and sauces, you must compute the different ingredients approximately. About how much sugar it has, how much fat to the dish, and so on. In reckoning any food, if you are reducing, give it the benefit of the doubt on the high count; and if trying to gain, count it low.

It is well, if you are much overweight or underweight, to have some of these foods that are given weighed, so that you can judge approximately what your servings will total.

[Sidenote: _A Mixture_]

A mixture of foods should be used, in order to get the different elements which are necessary for the human machine. It is not wholesome to have many foods at a meal; but the menu should be varied from day to day.

Any regimen which does not allow some carbohydrates and fats for the fuel foods is injurious if persisted in for a length of time.

[Sidenote: _Thoroughly Masticate Everything_]

As to harmful combinations; there are not many, and if your food is thoroughly masticated you need not concern yourself very much about them. However, if you find a food disagrees with you, or that certain combinations disagree, do not try to use them. Underweight individuals sometimes have to train their digestive tracts for some of the foods they need.

Coffee, tea and other mild stimulants are not harmful to the majority; but, like everything else, in excess they will cause ill health. Alcoholic drinks make the fat fatter and the thin thinner, and both more feeble mentally.

[Sidenote: _I Love Her_]

I hope I have stimulated you to an interest in dietetics. There are many books which go into the subject much more deeply. I recommend, especially, "The Home Dietitian," written by my beloved colleague and classmate, Dr. Belle Wood-Comstock.

Others I have read that are especially suitable for the home are "Feeding the Family," by Mary Schwartz Rose, and "Dietary Computer," by Pope. There are doubtless many other good ones. The Department of Agriculture publishes free bulletins on the subject. Farmers' Bulletin No. 142, by Atwater, is very comprehensive.

Other authorities I have consulted are Lusk, Friedenwald and Ruhraeh, Gautier, Sherman, Buttner, Locke and Von Noorden.

Measuring Table

1 teaspoon (tsp.) fluid 1/6 oz. 1 dessertspoon (tsp.) 1/3 oz. 1 tablespoon (tbsp.) 1/2 oz. 1 ordinary cup 8 oz. 1 ordinary glass 8 oz. Average helping a.h.

_One Hundred Calorie Portions and Average Helpings_

(Approximate Measures)

(ATWATER, LOCKE, ROSE)

MEATS

Beefsteak, lean round..............2 oz. 100 C. A.h....... 3-1/2 oz., 185 C. Beefsteak, tenderloin..............1 oz. 100 C. A.h.................. 285 C. Beef, roast, very lean.............3 oz. 100 C. A.h.................. 150 C.

Chicken, roast..................1-2/3oz. 100 C. 1 slice.............. 180 C. Frankfurters, 1 sausage............1 oz. 100 C. Chops, lamb or mutton..........1-1/2 oz. 100 C. Average chops.... 150-300 C.

Pork: Bacon, crisp...................1/2 oz. 100 C. 1 small slice, crisp 25 C. Chop.........................1-1/2 oz. 100 C. Medium..........160-300 C. Ham, boiled..................1-1/3 oz. 100 C. A.h..........3 oz., 250 C. Ham, fried.....................3/4 oz. 100 C. A.h..........3 oz., 400 C. Sausage..........................1 oz. 100 C. 1 small, crisp.......60 C. Turkey.........................1-1/3 oz. 100 C. A.h........3-1/3 oz., 260 C.

[Sidenote: _Fish Boiled or Broiled_]

FISH

Fish, Lean, Cod, Halibut...........3 oz. 100 C. A.h........... 4 oz., 135 C. Fish, fat, salmon, sardines ...1 1/2 oz. 100 C. A.h........... 4 oz., 260 C. Lobster............................4 oz. 100 C. A.h.................. 100 C. Oysters.......................... 12 100 C. 1 oyster............... 8 C. Clams, long....................... 8 100 C. 1 clam................ 12 C.

SOUPS

Cream soups, average...............3 oz. 100 C. A.h........... 4 oz., 125 C. Consommes, no fat.................30 oz. 100 C. A.h........... 4 oz., 15 C.

DAIRY PRODUCTS AND EGGS

Butter, 1 level tbsp. scant .... 1/2 oz. 100 C. 1 ball............... 120 C. Cheese (American, Roquefort, Swiss, etc.)..... 1-1/8 cu. in 3/4 oz. 100 C. Cottage Cheese.................... 3 oz. 100 C. A.h.................. 100 C. Whole Milk........................ 5 oz. 100 C. 1 glass.............. 160 C. Skim Milk........................ 10 oz. 100 C. 1 glass............... 80 C. Malted Milk (dry).............1 h. tbsp. 100 C. Buttermilk, natural.............. 10 oz. 100 C. 1 glass............... 80 C. Koumiss........................... 6 oz. 100 C. 1 glass.............. 130 C. Condensed, unsweetened............ 2 oz. 100 C. 1 tbsp................ 35 C. Condensed, sweetened, 1-1/4 tbsp....... 100 C. Cream, average.................1-1/3 oz. 100 C. 1 tbsp................ 50 C. Cream, whipped................ 1-1/3 oz. 100 C. 1 h. tbsp............ 100 C. Eggs, 1 large..................... 1 100 C. Average egg........... 80 C. Boiled or poached; if fried, C. depend upon fat adhering.

VEGETABLES

When not otherwise indicated, the method of cooking is by boiling. The caloric value of sauces served with them not included.

Asparagus, large stalks........... 20 100 C. 1 stalk................ 5 C. Beets........................... 1 lb. 100 C. 2 h. tbsp............. 30 C. Beans, Baked, home.............1-1/2 oz. 100 C. 3 h. tbsp............ 300 C. Beans, Baked, canned...........2-1/2 oz. 100 C. 3 h. tbsp............ 150 C. Beans, Lima....................... 3 oz. 100 C. 3 h. tbsp............ 130 C. Beans, String..................... 1 lb. 100 C. 2 h. tbsp............. 15 C. Cabbage....................... 1-1/2 lb. 100 C. 3 h. tbsp............. 10 C. Carrots........................... 1 lb. 100 C. 3 h. tbsp............. 20 C. Cauliflower....................... 1 lb. 100 C. 3 h. tbsp............. 20 C. Celery, uncooked.................. 1 lb. 100 C. 6 stalks.............. 15 C. Corn, canned.................. 3-1/3 oz. 100 C. 2 h. tbsp............ 100 C. Corn, green, 1 ear............ 3-1/3 oz. 100 C. Medium size. Cucumber...................... 1-1/2 lb. 100 C. 10 to 12 thin slices.. 10 C. Lettuce....................... 1-1/2 lb. 100 C. A.h................. 5-10 C. Mushrooms......................... 8 oz. 100 C. Onions, 2 large................... 8 oz. 100 C. Parsnips.......................... 8 oz. 100 C. A.h............ 2 oz., 25 C. Peas, green....................... 3 oz. 100 C. A.h., 3 h. tbsp...... 100 C. Potatoes, sweet............... 1-1/2 oz. 100 C. 1 medium............. 200 C. Potatoes, white................... 3 oz. 100 C. 1 medium............. 100 C. Potato Chips......scant........... 1 oz. 100 C. A.h., 8-10 pieces.... 100 C. Radishes.......................... 1 lb. 100 C. A.h., 6 red button.... 15 C. Spinach....................... 1-1/2 lb. 100 C. A.h., 1/2 cup......... 25 C. Squash............................ 1 lb. 100 C. A.h., 2h. tbsp........ 25 C. Tomatoes.......................... 1 lb. 100 C. A.h., 1 large......... 50 C. Turnips........................... 1 lb. 100 C. A.h., 2 h. tbsp....... 25 C.

FRUITS

Apple............................. 7 oz. 100 C. 1 average size......... 50 C. Banana............................ 5 oz. 100 C. 1 small............... 100 C. Berries.............average....... 5 oz. 100 C. 1 small cup........... 100 C. Cantaloupe........................ 1 lb. 100 C. A.h., 1/2 melon....... 100 C. Cherries.......................... 5 oz. 100 C. A.h., 1 small cup..... 100 C. Grapes............................ 5 oz. 100 C. A.h., 1 small bunch... 100 C. Lemons (5 oz. each)............... 2 100 C. They won't make you thin. Average size........... 30 C. Oranges (9 oz. each).............. 1 100 C. Peaches (5 oz. each).............. 2 100 C. Average size........... 50 C. Pears (6 oz. each)................ 1 100 C. Average size........... 90 C. Pineapple, fresh.................. 7 oz. 100 C. 2 slices, 1 in. thick. 100 C. Plums, large..................... 3 or 4 100 C. 1 plum................. 30 C. Watermelon.................... 1-1/2 lb. 100 C. Large slice............ 15 C. Dates (dry), large................ 3-4 100 C. 1 large................ 25 C. Figs (dry), large................. 1-1/2 100 C. 1 large................ 65 C. Prunes (dry), large............... 3 100 C. 1 large................ 35 C. Stewed, 4 medium, with 4 tbsp. juice....... 200 C.

BREAD AND CRACKERS

Brown Bread, 1 slice, 3 in. in diam., 3/4 in. thick 100 C. Corn Bread, 3 x 2 x 3/4 1-1/2 oz. 100 C. Victory Bread, 1 slice, 3 x 4 x 1/2 in. 100 C.

White, gluten, rye, whole wheat, etc., practically same caloric value per same weight. There is so little difference between the caloric value of gluten bread and other breads that it is not necessary for reducing to try to get it. (Toasted bread has the same caloric value that it had before toasting. It is more easily digested, but just as fattening. Advised, however, because it makes you chew.)

1 French or Vienna roll 100 C. Zweiback 3/4 oz. 100 C. 1 slice, 3-1/4 x 1-1/4 x 1/2 in., 35 C. Graham Crackers 3 100 C. 1 c., 3 in. sq. 35 C. Oyster Crackers 24 100 C. Soda Crackers 4 100 C. 1 c. 25 C. Pretzels 5 100 C. 1 p. 20 C.

BREAKFAST FOODS, ETC.

Farina or Cream of Wheat 6 oz. 100 C. 2 h. tbsp 60 C. Force 1 oz. 100 C. 5 h. tbsp 65 C. Grapenuts scant 1 oz. 100 C. 2 tbsp 100 C. Griddle Cakes, 4-1/2 in. in diam. 100 C. A.h., 3 cakes 300 C. (This does not include butter and syrup, remember.) Hominy 4 oz. 100 C. 2 h. tbsp 85 C. Macaroni, plain 4 oz. 100 C. 2 h. tbsp 90 C. Macaroni and cheese (depends on amt. cheese) 2 h. tbsp 200-300 C. Muffin, average 3/4 m. 100 C. 1 muffin 125 C. Oatmeal 5 oz. 100 C. 1 small cup 100 C. Puffed Rice 1 oz. 100 C. 5 h. tbsp 50 C. Popcorn (cups) 1-1/2 100 C. A.h. depends on butter added. Rice, boiled 4 oz. 100 C. 1/2 cup 100 C. Shredded Wheat Biscuit 1 100 C. Triscuits (_2_) 100 C. Waffles scant 1/2 w. 100 C. 1 waffle 225 C.

CANDY, PASTRIES AND SWEETS

Chocolate creams, medium. 1 100 C. Chocolate, 1 lb 2880 C. Cherries, candied 10 100 C. Cup Custard, 1/3 cup 100 C. Chocolate Nut Caramels 1 x 1 x 4/5 in. 100 C. Other candies, reckon sugar, nuts, etc. Cookies, plain, diam. 3 in. 2 100 C. 1 cookie 50 C. If raisins or nuts in them, count extra. Doughnut scant 2/3 100 C. 1 average size 160 C. Ginger-snap 5 100 C. 1 gingersnap 20 C. Honey h. tbsp. 1 100 C. Thick syrups approximately the same. Ladyfingers scant 1 oz. 100 C. 1 ladyfinger 35-50 C. Macaroons 2 100 C. 1 macaroon 50 C. Pie with top crust, about 1/4 ordinary slice, or 1-1/4 in. 100 C. A.h., 1/6 pie 350 C. Pie without top crust, 2 in. 100 C. Custard, lemon, squash, etc. A.h., 1/6 pie. 250-300 C. Puddings, average cup 1/4 100 C. A.h. 200-350 C. Depends upon richness. Ice Cream h. tbsp. 1 100 C. A.h. 200-350 C. Depends upon richness. Cakes 1 oz. 100 C. A.h. 200-350 C. Depends upon size, icing, fruit, nuts, etc.; compute approximately. Sugar cubes 3 100 C. Granulated h. tsp. 2 100 C.

Saccharine, a coal tar product 300 to 500 times sweeter than sugar, but of no food value. Not advisable to use habitually. Better learn to like things unsweetened--it can be done.

CONDIMENTS AND SAUCES

Mayonnaise m. tbsp. 1 100 C. A.h. 200 C. Olive oil and other oils. dsp. 1 100 C. Olives, green or ripe 6-8 100 C. 1 olive 10-15 C. Tomato Catsup 6 oz. 100 C. 1 tbsp. 10 C. Thick Gravies tbsp. 3 100 C.

NUTS

Almonds, large 10 100 C. 1 almond 10 C. Brazil, large 2-1/2 100 C. 1 Brazil nut 45 C. Chestnuts, small 20 100 C. 1 chestnut 5 C. Peanuts, large double 10 100 C. 1 bag 250-300 C. Pecans, large 5 100 C. 1 pecan 20 C. Walnuts, large 3-1/3 100 C. 1 walnut 30 C. Cocoanut, prepared 1/2 oz. 100 C. Peanut Butter 2-1/2 tsp. 100 C.

_Key to Key_

[Sidenote: _Remember This_]

If you will remember the following portions of food, you will have a standard by which to compute your servings:

Lean Meat: a piece 3 x 2 x 1/2 (2 oz.) 100 C. Now if your serving of meat or fish is fat, mentally cut in two for same value. If very lean, you should add a little. White Bread: slice 3 x 4x 1/2 100 C. Compute other breads by this. Butter: 1 scant tablespoonful 100 C. Sugar: 1 heaping teaspoonful 50 C. Potatoes: 1 medium, boiled or baked. 100 C. Watery Vegetables: 1 helping 15-35 C.

If food is fried, or butter, oil, or cream sauces are added, the C. value increases markedly.

_Review_

1. Why is a mixture of foods necessary?

2. Give the caloric value of the following: 1 glass of milk, skim; buttermilk; 10 chocolate creams; 1 bag peanuts; 1 pat butter; 1 piece pie.

3. Name foods low in caloric value. Why are they valuable?

4. How many calories of bread and butter do you daily consume?

5. Reckon your usual caloric intake. How much of it is in excess of your needs?

6. Memorize caloric value of foods you are fond of.

_This Table of Foods, With the C Given Per Oz. Will Help You_